Ask for a beginner fitness plan, ask for a senior fitness trainer

The question of which fitness instructor training is better and who is better is a matter of opinion, and it is very important to suit yourself. Generally, it is necessary to comprehensively consider many factors, such as the qualifications of the institution, the faculty, and the successful cases. The main thing is to focus on the measurement according to your foundation and the aspects you want to learn.

1) Look at the teaching staff, the strength of the teaching team directly affects the technical level of students and the teaching level of the school; (2) Try to choose a teacher who is recognized by the industry, has rich experience, can pay attention to each student, and teach knowledge by hand, under the guidance of such a teacher, the student's technical level will progress faster; (3) Training Instructor: Who is the speaker? Find out about his educational background, language level, work history and training experience to see if he has a training qualification; (4) Elective training....

Hello, my fitness coach, provide a fitness plan for you as a reference, because everyone's situation is different, the specific plan should be formulated according to your actual situation, you can follow the practice for a week and then make modifications.

1. Cardiopulmonary training plan: (The improvement of cardiopulmonary function is conducive to the growth of muscles!) 2-3 times a week, 20-25 minutes each time, heart rate controlled at (220 - your year.

age) x 80% (not too long).

2. Strength training plan reference: (alternate day training).

1.Warm up on the treadmill for 10 minutes.

2.Target muscle stretching.

Day 1 Leg Abdominal Training Day:

Squats: 3 sets x 8-10 reps.

Leg flexion and extension 3 sets x 10-12 reps.

Leg curls: 3 sets x 10-12 reps.

Sit-ups: 4 sets x 15-20 reps.

Day 3: Chest and shoulder training.

Horizontal barbell press 3 sets x 8-12 reps.

Incline dumbbell press: 3 sets of x8-12 reps.

Incline dumbbell flying bird 3 sets x 8-12 reps.

Seated dumbbell press: 3 sets x 10-12 reps.

Standing dumbbell side raise: 3 sets x 10-12 reps.

Day 5 Back Training Day.

Wide-grip pull-ups 3 sets x 8-12 reps.

Leg curl deadlift 3 sets x 8-10 reps.

Pitch Barbell Row: 3 sets x 8-10 reps.

Seated apparatus row: 3 sets x 8-12 reps.

Day 7 II. Three-headed training day.

Seated dumbbell alternate curl 3 sets x 8-12 reps.

E-Z barbell curl 3 sets x 8-12 reps.

Rope press down 3 sets x 8-12 times.

Single-arm dumbbell neck and rear arm flexion and extension 3 sets x 8-12 times.

60-90 seconds rest between sets) (90-120 seconds rest between two movements) Three: Diet:

With adequate protein intake, it is advisable to eat more foods rich in fats and carbohydrates (i.e. starches, sugars, etc.). In this way, the excess energy can be converted into fat and stored under the skin, so that the thin person can become stronger. Lean people with weak gastrointestinal function can choose the livers of chickens, ducks, fish, and sheep to eat, in addition, fish is also easy to digest and absorb.

Sugar intake is also an important part, choose foods with high starch, such as white toast, steamed bread, rice, sweet potato, taro, pumpkin, etc. When cooking, you can add some maltodextrin (the so-called corn hydrolyzed starch, which can be directly added to food) in the form of soup, soup, and thick soup, or in soup or juice and milk

Avoid frying, frying, and grilling. etc., resulting in food that is hard and difficult to digest.

This set suits you well :

Exercise plan: (Based on your body type, it is recommended to only train large muscle groups in the first 3 months; Small muscle groups will be practiced again after 3 months) chest, back, shoulders, and legs as the focus!

Method: Day 1: (Push action).

Chest: Barbell Chest Press 8-10RM (times) x3 Dumbbell Wide Chest 8-10RM

Dumbbell Flying Bird 8-10RM

Triceps: Hold down 8-12rm (times) x3 dumbbell neck flexion and extension 8-12rm

Narrow grip barbell chest press 10-15rm

Day 2: Rest.

Day 3: (Pulling action).

Back Dumbbell Single-Arm Row: 8-12rm (times) x3 Barbell Leg Curl Deadlift: 8-10rm – 80% of the maximum weight, deadlift is the king of action!

Barbell bend row: 8-12rm

Biceps Seated dumbbell alternate curl 8-12rm (times) x3 small barbell standing curl 8-12rm

Externally rotated dumbbell curl 8-12rm

Day 4 Rest.

Day 5 Shoulders – are the key parts of the body to improve the body.

Seated dumbbell press 10-12rm (times) x3 – Big weight!

Standing dumbbell side raise: 10-12rm

Standing dumbbell rowing 10-12rm

Day 6 Rest.

Day 7 Legs.

Barbell Squat 10-15rm (times) x3 sets.

Barbell Straight Leg Deadlift 10-15RM

Calf raise: 10-15rm

Exercise requires a tenacious will!

Exercising requires perseverance and determination!

Look!Look!Look!Look!Look!Look!

At five o'clock in the afternoon, the chest exercise is mainly push-ups, wide and narrow distances;The main tension device on the back, push-ups can also be used. If you want to exercise your chest and back, it is recommended to do push-ups, the first set of 12 normal push-ups with a 30-second rest of 4 sets, the second set of high-foot push-ups of 12 sets of 30 seconds of rest in each set of 4 sets, and the third set of normal narrow distance (hands shoulder-width apart) push-ups with 12 sets of 30 seconds of rest in between. Exercise every other day (you can focus on exercising your legs and abdomen every other day), and consume more protein in your diet.

I usually start at 5 o'clock and go to the gym for an hour

For example, daily diet, work and rest time, and what parts of the exercise cycle a week.

If you trust a fitness trainer and don't believe in your perseverance and persistence, you lose.

Professional workout of body parts**.

You better go to the gym and practice, otherwise it is easy to hurt your body.

You are a beginner, arrange a beginner fitness plan for you, and after a few months of perseverance, there will be unexpected results, I wish you an early achievement of your ideal body.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets (5) Prone arm flexion and extension: 8-12rm (times) x3 sets Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) Push-up Curls: 8-12RM (times) x3 sets (5) Standing Dumbbell Hammer Curl 8-12RM (times) x3 sets (6) Seated Dumbbell Alternate Curls: 8-12rm (times) x3 sets Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets (2) Dumbbell lunge squat 8-10rm x3 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x3 (5) dumbbell side press 10-12rm (times) x3 (6) dumbbell front flat press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [choose as a satisfactory answer], give a [agree] to express encouragement. Thank you.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets (5) Prone arm flexion and extension: 8-12rm (times) x3 sets Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) Push-up Curls: 8-12RM (times) x3 sets (5) Standing Dumbbell Hammer Curl 8-12RM (times) x3 sets (6) Seated Dumbbell Alternate Curls: 8-12rm (times) x3 sets Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets (2) Dumbbell lunge squat 8-10rm x3 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x3 (5) dumbbell side press 10-12rm (times) x3 (6) dumbbell front press 10-12rm (times) x3

How long have you been exercising? If you're just starting out, I recommend that you do chest training every other day of the week:1.

Bench press (3-4 sets of 8-12) 2. Butterfly machine chest clamp (3-4 groups, 10-15 pieces each) Back: 1.

High pulldown (3-4 sets of 8-12) 2. Seated rowing (3-4 sets of 10-12) Shoulder: 1.

Apparatus push shoulders (3-4 sets of 8-12 pcs) 2. Dumbbell side press (3 sets of 10-12) Legs: 1.

Barbell squats (4 sets of 8-12 pcs).

Would you like to give you a workout plan for the gym? This is my personal one!!

Force Training Schedule.

Time Training Movement Number of Sets Number of Times Weight Intervals Remarks: Monday Seated Chest Press 4-6 6-12 60%-80% 30s-60s Seated Chest Clamp 4-6 6-12 60%-80% 30s-60s Dumbbell Flexion 4-6 6-12 60%-80% 30s-60s Steel Bottom Pressing 4-6 6-12 60%-80% 30s-60s Abdominal Trainer 4-6 6-12 60%-80% 30s-60s Sit-ups 4-6 No times No weight Interval 30-60 seconds training movement Number of sets Number of times Weight Interval time RemarksWednesday High pulldown 4-6 6-12 60%-80% 30s-60s Seated row 4-6 6-12 60%-80% 30s-60s dumbbell curl 4-6 6-12 60%-80% 30s-60s barbell curl 4-6 6-12 60%-80% 30s-60s abdominal trainer 4-6 6-12 60%-80% 30s-60s sit-ups 4-6 No reps No weight Intervals 30-60 seconds Training Movements Number of Sets Reps Weight Intervals Remarks Friday Leg Curls 4-6 6-12 60%-80% 30s-60s Leg Curls 4-6 6-12 60%-80% 30s-60s Push 4-6 6-12 60%-80% 30s-60s Abdominal Trainer 4-6 6-12 60%-80% 30s-60s Sit-ups 4-6 No Reps No Weight Intervals 30-60 Seconds Training Movements Number of Sets Number of Reps Weight Intervals Interval Time Remarks: Sunday Seated Shoulder Press 4-6 6-12 60%-80% 30s-60s Dumbbell Front Flat Press 4-6 6-12 60%-80% 30s-60s Barbell Front Flat Press 4-6 6-12 60%-80% 30s-60s Dumbbell Side Press 4-6 6-12 60%-80% 30s-60s Abdominal Trainer 4-6 6-12 60%-80% 30s-60s Sit-ups 4-6 No times No weight Interval 30-60 seconds Note: 1: Perform aerobic training appropriately 30-40 minutes!

2: Supplement protein powder after your workout!

3: Pay more attention to your diet!

You should have a fitness trainer when you go to the gym, and they all have plans over there.

It's OK to go to PTStud and find a trainer to help you develop a fitness plan that suits you.